Carbohydrates are ranked according to the way that they affect an individual’s blood glucose levels. The higher a food’s glycemic index, the more it affects blood sugar and insulin levels. When the carbohydrates in a food cause a person’s blood sugar to spike, it is considered a high-glycemic food. Low-glycemic foods do not have a significant effect on blood sugar, and foods that fall somewhere in the middle are considered moderate-glycemic foods. [2] X Research source GI is actually measured by feeding the food to 10 healthy adults (who had fasted) and checking their blood sugar periodically. The GI is based on the averages. [3] X Research source
Other factors that can affect the GI are how long you cook the food (pasta that is cooked longer has a higher GI), the type (some types of rice have a higher GI than others), and how ripe a piece of fruit is. [6] X Trustworthy Source American Diabetes Association Health-based nonprofit focused on preventing and researching diabetes Go to source
Beans are also low on the glycemic scale. For instance, black beans, navy beans, and kidney beans all come in at about 30. [11] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
For instance, watermelon, grapes, and bananas rank relatively high at 72, 59, and 62, respectively. Grapefruit, apples, peaches, pears, and oranges all rank below 50. Grapefruit comes in at the lowest at 25.
Of course, this rule applies to foods like whole wheat bread versus white bread, but it also applies to foods like whole fruit versus fruit juices.
Instead of instant rice, cook brown rice or converted long grain rice for yourself, both of which have lower GIs.
Hummus is also very low on the scale and loaded with protein. Eat with some low-glycemic vegetables, such as celery or bell pepper. [18] X Research source
Learn about low-glycemic foods (0-55) that can replace high-glycemic foods in some of your favorite recipes, such as subbing zucchini noodles for regular noodles. By substituting the healthier glycemic option, you will find that you can still enjoy many of your favorite dishes without causing a spike in your blood sugar levels. For moderate glycemic index foods, eliminate anything that ranks between 56 and 69 that you can do without. Keep only the foods that you must have, and consume them in moderation. Continue to enjoy your favorite foods by eating them in their healthiest form. For example, substitute a fresh peach for a cup of canned peaches.
